Are boiled eggs good for you? Here's what experts have to say.
Show Caption
Hide Caption
How to cook your eggs every way
Whether it's scrambled, over easy or poached, here's how to cook your perfect egg.
If you're after a nutrient-dense breakfast, boiled eggs are a quick and easy way to pack in a few essential nutrients –from antioxidants to B vitamins to choline.
Because you're not adding extra oils or fats into the cooking process, boiled eggs are considered to be one of the healthiest kinds of eggs to eat, says Jeremy O'Neal, a board-certified specialist in obesity and weight management, and licensed dietitian nutritionist specialist in the UI Health Bariatric Surgery Program.
All around, boiled eggs are a low calorie, protein-rich food. What else is there to know about this breakfast staple? We asked the experts to break down all the nutrients found in boiled eggs, how much protein they actually contain and why (for most people) they're a great food to incorporate into an everyday, balanced diet.
How many calories in an egg?
One large boiled egg contains 72 calories, nearly 5 grams of fat and around 1.5 grams of saturated fat, says O'Neal. Eggs, and egg yolks in particular, pack a punch with vitamins and minerals. They're a good source of vitamin A, B vitamins, riboflavin, folate, iron and zinc, he says.
Eggs are also one of the best sources of choline, a mineral that's especially important during pregnancy because it supports the production of acetylcholine, which helps with muscular contractions, he says. Choline has also shown to be important in promoting cognitive function in older adults, says Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health.
How much protein is in an egg?
There's around 6 to 7 grams of protein in one large boiled egg, says O'Neal. Boiled eggs are protein-rich, though you can't rely on them alone to meet all your daily protein needs (which is essential for muscle growth and recovery).
Your protein intake depends on two factors: your body weight, and how much you exercise. For adults, the recommended dietary allowance (RDA) of protein is at least 0.8 grams of protein per kilogram of body weight, according to Harvard Health.
So, if someone weighs 180 pounds, it's recommended they eat around 65 grams of protein a day, says O'Neal. If you're someone who's very active, you're going to need to consume a bit more protein than the average person, somewhere between 1.2 grams to 2 grams of protein per kilogram of body weight. If you're pregnant, it's also recommended your protein intake be higher than average, around 1.1 grams of protein per kilogram of body weight, he says.
What are seed oils? What you need to know about the food group deemed the 'hateful eight'
How often can I eat boiled eggs?
In the context of a balanced diet, for most people, it's perfectly fine to eat two to three boiled eggs per day if you wanted to, says O'Neal.
The Dietary Guidelines for America 2020-2025 recommends eating a wide variety of fruits, vegetables, grains, dairy (or soy as an alternative), healthy oils and protein-rich foods. It's especially important to diversify your protein sources, says Dave. To help meet your protein goals, consider incorporating a mix of lean meats, poultry and eggs. As for plant-based protein sources, he recommends eating foods like steel cut oats, legumes, seeds, lentils and tofu.
Noted: Building muscle requires a higher protein intake. But eating too much protein isn't safe.
Can I eat boiled eggs if I have high cholesterol?
If you have high cholesterol, you may have heard you should either limit your intake of eggs, or avoid eating them entirely. The concern surrounding eggs and cholesterol is mainly to do with eating the egg yolk, where the majority of the dietary cholesterol is concentrated, says O'Neal. One large egg contains approximately 200 milligrams of dietary cholesterol, according to the USDA's Food Data Central.
'Eggs are definitely a larger source of dietary cholesterol, but the association between regular dietary cholesterol consumption, and then high (blood) cholesterol and coronary artery disease, has not been well proven,' says Dave. The relationship between dietary and blood cholesterol has been up for debate for decades, and according to a 2022 review published in Nutrients, recent research still hasn't been able to establish a direct link.
So, if you're someone who's at risk for high cholesterol, it's probably more important to turn your attention to the amount of saturated fat that a boiled egg contains. That's because diets high in saturated fat are strongly correlated with high blood cholesterol, which increases your risk for heart disease and stroke, says Dave. However, even if you have high cholesterol, it still doesn't mean you need to avoid boiled eggs full stop. If you're following a balanced dietary pattern that limits your intake of saturated fat in other areas, like swapping red meats for lean meat, avoiding ultra-processed foods and instead eating lots of vegetables, boiled eggs could (in moderation) could be a nutritious, protein-rich addition to your diet, O'Neal says.
And as always, if you have any dietary concerns, talk to your healthcare provider to discuss an eating pattern that supports your individual health needs.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Tom's Guide
5 hours ago
- Tom's Guide
5 simple sleep hacks to give you more energy and focus the next day
Struggling through the day after a poor sleep; fighting fatigue and spending an inordinate amount of time on an email because you can't concentrate? If that feels familiar, it's likely because you haven't had the good rest you need to wake up energized and focused. As we'll discuss in more detail here, sleep is an essential restorative process we go through each night, and two of the key areas it helps us with are our energy levels and being alert and able to tackle tasks the following day. And while having a one of the best mattresses for your sleep style can improve the quality if your slumber, there's much more you can do to ensure you get all the rest you need. (Which isn't to say you shouldn't check out the Labor Day mattress sales to see if you can upgrade your bed at a bargain price.) To help you get the best sleep, and to wake up as bright-eyed and bushy-tailed as you deserve to be, we're explaining a bit more about exactly why sleep is so important for these two areas in particular, and sharing five simple sleep hacks you can try to help you get a great sleep from tonight. In some ways, we just know that sleep restores our energy because, generally speaking, we go to bed tired and wake up feeling ready to tackle the day again. But how exactly does it happen? Deep sleep (or slow wave sleep) plays particular plays a role in this. "Deep sleep is the primary stage where your body repairs and renews itself, leading to a significant restoration of energy," Dr William Lu, Medical Director of Dreem Health previously explained to us. And, Harvard Health explains, it's also the stage of sleep where our ability to make our body's energy molecule, ATP, is enhanced. Plus, overall, "Sleep serves an important function in energy balance by reducing daily energy demands and conserving energy stores," researchers say. So, why exactly do you feel more mentally alert and able to concentrate on tasks the morning after you've rested? Get instant access to breaking news, the hottest reviews, great deals and helpful tips. "Sleep affects how we think, solve problems, and regulate emotions. A well-rested brain has stronger executive function — the set of mental skills we use for planning, decision-making, and goal setting," neuroscientist and founder of Manifest Wellness, Dr. Jamey Maniscalco previously told us. Deep sleep plays a role here too; helping with learning and memory storage. It's also worth noting that your glymphatic system (which is essentially your brain's waste management system) flushes out waste products from the brain during deep sleep. REM sleep, meanwhile, isn't just when we dream. Among the functions of this fourth sleep stage are that it improves our memory and ability to problem solve, helps regulate our moods and helps with the processing and consolidation of emotional memories. "Not getting enough REM sleep makes remembering things, solving problems, and regulating emotions harder (Walker, 2009). Ever noticed how everything feels harder to process after a bad night's sleep? That's your brain struggling without enough REM," UKCP-registered psychotherapist specializing in sleep Heather Darwall-Smith, told us. One of the easiest ways to see all the benefits of sleep on your energy and focus is if you end up sleep deprived. If you aren't getting enough sleep, you're likely to notice that you feel irritable, fatigued and are struggling to concentrate. These straightforward sleep tips can help improve your sleep, improving your chances of resting well and waking up energized and able to power through your tasks for the day. Going to bed at the same time each night and waking up at the same time each morning is pretty simple, right? We might not all do it, but it's worth it, because this consistency is vital for a healthy body clock. Researchers even describe maintaining a regular sleep schedule as "critical" for keeping our circadian rhythm (our internal body clock) aligned. This is important because it means that you'll be helping to regulate the release of hormones like melatonin (the sleepy hormone) in the evening for sleep, and cortisol in the morning to help you feel alert. And overall, a healthy circadian rhythm leads to getting better quality sleep. Another benefit of sticking to a regular sleep schedule is that you're more likely to naturally wake up during a lighter stage of sleep, as opposed to during deep sleep. Getting pulled from deep sleep is likely to leave you feeling groggy and foggy-headed, the opposite of energetic and focused! Experiencing anxiety is unpleasant at any time, but it can be particularly challenging at night when you're trying to get to sleep. As well as symptoms including racing thoughts and worries, the physiological effect of anxiety can include increases in adrenaline and cortisol, heart rate, and breathing that becomes fast and shallow. All of this (understandably) makes it tricky to fall asleep, and therefore, to get a full, quality night's rest. Cognitive shuffling is one way to tackle racing thoughts, and it's even been adopted by our sleep features editor. It involves 'scrambling' your brain by visualizing completely random objects and words in no order (aiming to avoid anything that you might have a negative association with). Because what you're thinking of is completely unconnected, your brain eventually stops trying to make sense of your thoughts, which in turn helps you move from an alert, to a relaxed state, and eventually fall asleep. And, you'll be distracting yourself from any racing, anxious thoughts in the process. A simple way to try this is to pick a word, like 'bear' and go through it letter by letter, thinking of as many unconnected objects or words beginning with each letter as you can, visualizing each one. When you've exhausted the words for that letter, move on to the next. And, if you find an anxious thought (or unwanted word) creeps in, acknowledge it and transition back to the 'shuffling' process. For example: Another great addition to your nighttime routine (which is series of relaxing activities that help prep your brain and body for sleep), is an activity you can, literally, pick up tonight: reading a book. That's because, as well as being a healthy alternative to screen time before bed, research has shown that reading for just six minutes can reduce stress by 68%. Like anxiety, stress can prevent us from sleeping well, increasing cortisol levels which can lead to tossing and turning, and more nighttime awakenings. If you're not feeling stressed, there's still good reason to turn a few pages of your favorite tome at night. Another study found that reading before bed improved sleep quality. Yes, the time you go to bed, your nighttime routine and how you tackle issues like stress and anxiety are important for sleep, but the actual space in which you spend each night of slumber is pretty significant, too. That's why we recommend optimizing your bedroom for better sleep (don't worry, it's not as high-tech as it sounds). Simple tricks like decluttering your room, setting your bedroom temperature to a cool, sleep-inducing 65 to 70°F (18 to 21°C), making sure the space is dark (which is where blackout blinds or an eye mask come in handy), opening a window to allow air to circulate and preventing noise from disrupting your sleep (think: ear plugs or a white noise machine) are all going to help creative a sleep environment that gives you the best chance of a great rest. When it comes to your bed itself, choose the best mattress for your sleep needs (for example, making sure you have one of the best cooling mattresses if you sleep hot), and remember the importance of having the right pillow and good bedding. Elements such as the color of your walls and the hue of your lights, matter too (blue, light pink and green walls are good, while sunset hues work well for lighting). All of this might make your bedroom hard to leave, but it should also mean that you'll sleep better, and as a result, wake with more energy and feeling sharp. If you've woken up with a hangover, you probably have a first-hand account of how it has impacted your energy and focus the next day. Alcohol can seem like a friend to sleep because it has a sedative effect, but in reality, it's causing havoc to your sleep cycles. Not only does alcohol decrease REM sleep in the first part of the night, once your body has metabolized it, you're likely to experience the 'rebound effect,' which is where, research says, you spend more time in the lightest stage of sleep, or awake. That's why you might find yourself dropping off nicely after some drinks, but wide awake in the middle of the night. So, consider avoiding alcohol in the evenings, or at least stop your intake around three to four hours before bedtime. Your sleep will thank you for it, and so will your body and mind the next morning!
New York Post
2 days ago
- New York Post
The ‘Nordic diet' can help you lose weight and prevent heart attacks — stock up on these foods
Forget the Mediterranean — the land of snow and salmon is serving up a fresh way to eat that gives your heart a healthy boost. A growing body of research suggests the Nordic diet can help trim your waist, tame your cholesterol levels and keep your blood pressure in check. That could be a game-changer in the fight against cardiovascular disease, which kills an American every 34 seconds. 4 The Nordic diet is packed with fiber, fatty fish and cold-weather produce. Getty Images This northern European way of eating leans heavily on whole foods that retain their natural nutrients, in sharp contrast to the US food supply, where up to 70% is ultraprocessed. It revolves around seasonal, locally sourced ingredients found across Nordic nations like Denmark, Finland, Iceland, Norway and Sweden. '[The Vikings] were limited to the foods available to them at the time,' Lauren Harris-Pincus, a registered dietitian, told Fox News. 'Their diet focused on clean, sustainable foods, which is why we are discussing its health benefits today.' Like the Mediterranean diet — long hailed for its heart-healthy power — the Nordic style is plant-forward, high in fiber and packed with seafood. 4 Fatty fish are excellent sources of omega-3 fatty acids, which are linked to reduced risk of heart disease. artemidovna – But while the Greeks rely on olive oil, the northern approach leans on rapeseed (or canola) oil, another heart-friendly monounsaturated fat, according to Harvard Health. Rapeseed oil is also a source of alpha-linolenic acid, a plant-based omega-3 fatty acid similar to the kind found in fatty fish like salmon, mackerel, sardines and herring — all staples of the Nordic kitchen. Followers typically eat two to three servings of these fish each week. The omega-3s delivered by both the oil and fish have been shown to reduce the risk of heart rhythm issues, slow plaque buildup in arteries and lower fat levels in the blood, key factors in protecting cardiovascular health. The Nordic diet also emphasizes low-fat dairy, such as yogurt, and incorporates eggs and poultry in moderation. Red and processed meats, on the other hand, rarely make it onto the plate. 4 Root vegetables are loaded with vitamins, minerals, antioxidants and fiber. Viktor Iden – Whole grains such as oats, barley and rye are another cornerstone in this eating pattern. These fiber-rich 'complex' carbs digest slowly, helping to curb cravings and keep blood sugar steady — unlike refined grains in processed staples like white bread. Cold-weather veggies like turnips, carrots, parsnips, cabbage and cauliflower are also featured prominently. They're packed with fiber and nutrients that have been shown to help lower cholesterol and blood pressure. Berries like blueberries, strawberries, cranberries and lingonberries play a starring role, too. Rich in antioxidants called anthocyanins, these fruits help keep arteries flexible and may also lower blood pressure. Unlike many American eating habits, the Nordic diet also goes easy on alcohol and avoids foods high in added sugar and sodium. By avoiding processed junk, saturated fats and high-cholesterol meats while loading up on fiber-rich whole foods, studies suggest the Nordic diet can lead to significant weight loss — a major win for heart health. 4 Every year, about 805,000 people in the US have a heart attack. Pixel-Shot – In one study, people who followed the Nordic diet for just six weeks lost 4% of their body weight — significantly more than those eating a standard western diet. In another trial, people with obesity who stuck to it for six months dropped about 10 pounds — roughly triple the weight loss seen in a typical diet group. And it's not just about the scale. In a 2022 analysis, researchers found that the Nordic diet helped lower cholesterol and blood sugar levels independent of weight loss. 'The group that had been on the Nordic diet for six months became significantly healthier, with lower cholesterol levels, lower overall levels of both saturated and unsaturated fat in the blood, and better regulation of glucose, compared to the control group,' study author Lars Ove Dragsted said in a statement. Other studies have found that the Nordic diet can have a positive impact on blood pressure and inflammation. Taken together, and experts say this cold-climate cuisine could be just what the doctor ordered for your heart. A 2023 review even found that the Nordic diet might reduce the risk of death from cardiovascular disease, the leading cause of death in the US. However, more research is needed to nail down exactly how much. Still, experts say Americans could learn a thing or two from their northern neighbors — especially when it comes to cutting processed meats and sugar-laden snacks. 'People who really like berries, rye bread, and canola oil should go ahead and enjoy a Nordic-style diet rather than waiting 10 years to get more evidence,' advised Dr. Frank Hu, professor of nutrition at the Harvard TH Chan School of Public Health.
Business Wire
5 days ago
- Business Wire
Kezar Life Sciences Reports Second Quarter 2025 Financial Results and Provides Business Update
SOUTH SAN FRANCISCO, Calif.--(BUSINESS WIRE)-- Kezar Life Sciences, Inc. (Nasdaq: KZR), a clinical-stage biotechnology company developing novel small molecule therapeutics to treat unmet needs in immune-mediated diseases, today reported financial results for the second quarter ended June 30, 2025, and provided a business update. 'We are on track with our clinical development and regulatory submission plan for zetomipzomib in autoimmune hepatitis,' said Chris Kirk, PhD, CEO and co-founder of Kezar. 'We are committed to working closely with the FDA to align on our next trial design, which we have proposed as a registration-enabling study. The Type C meeting will be an important milestone as we continue to believe that zetomipzomib has the potential to positively transform the lives of patients living with autoimmune hepatitis.' Zetomipzomib: Selective Immunoproteasome Inhibitor In March, Kezar reported topline results from the PORTOLA Phase 2a clinical trial evaluating zetomipzomib in patients with autoimmune hepatitis (AIH). In relapsed or refractory AIH patients who entered screening on steroid-based therapy, 36% (5 of 14) of zetomipzomib-treated patients achieved a complete biochemical response (CR) and clinically significant steroid taper to 5 mg/day or less by 6 months, compared to 0 of 7 placebo patients. The median duration of response in zetomipzomib patients achieving a CR was 27.6 weeks (including the ongoing open-label extension at the time of the data cutoff), and no disease flares were reported in any zetomipzomib-treated patient achieving CR during study. A favorable safety profile was observed during the 6-month blinded treatment period. In July, Kezar announced that the Division of Hepatology and Nutrition of the U.S. Food and Drug Administration (FDA) removed the partial clinical hold on the completed PORTOLA Phase 2a clinical trial evaluating zetomipzomib, a first-in-class selective immunoproteasome inhibitor, in patients with AIH. Kezar submitted a Type C meeting request to the FDA to meet during the fourth quarter of 2025 to discuss the AIH development plan for zetomipzomib. Kezar submitted a complete response to the FDA Division of Rheumatology and Transplant Medicine with a request to remove the clinical hold on zetomipzomib in lupus nephritis. Medical Conferences An abstract featuring PORTOLA Phase 2a data has been selected for an oral presentation at The Liver Meeting® 2025, taking place November 7-11, in Washington, DC. An abstract featuring PORTOLA biomarker data has been selected for poster presentation at The Liver Meeting® 2025. Business Updates In June, Zung To was promoted to Chief Development Officer. Mr. To joined Kezar in 2023 as Senior Vice President & Head of Clinical Development and brings 35 years of industry experience, with more than 20 years in senior leadership roles in early-and late-stage clinical development. He has been instrumental in leading Kezar's development strategy and has played a pivotal role in progressing the Company's clinical trials with speed and precision. Financial Results Cash, cash equivalents and marketable securities totaled $100.8 million as of June 30, 2025, compared to $132.2 million as of December 31, 2024. The decrease was primarily attributable to cash used in operations. Research and development (R&D) expenses for the second quarter of 2025 decreased by $6.7 million to $9.6 million, compared to $16.3 million in the second quarter of 2024. This decrease was primarily due to the decreased clinical activities resulting from the completion and closeout of clinical trials, a decrease in personnel costs including non-cash stock-based compensation and a decrease in facility related expenses. General and administrative (G&A) expenses for the second quarter of 2025 decreased by $0.6 million to $5.0 million compared to $5.6 million in the second quarter of 2024. The decrease was primarily due to a decrease in non-cash stock-based compensation and personnel-related expenses. Restructuring and impairment charges for the second quarter of 2025 decreased by $1.5 million, compared to the second quarter of 2024. The decrease was primarily attributed to the impairment charge in 2024 related to the right-of-use asset for the vacated floor in the company's leased office facility. Net loss for the second quarter of 2025 was $13.7 million, or $1.87 per basic and diluted common share, compared to a net loss of $21.5 million, or $2.96 per basic and diluted common share, for the second quarter of 2024. Total shares of common stock outstanding were 7.3 million shares as of June 30, 2025. About Kezar Life Sciences Kezar Life Sciences is a clinical-stage biopharmaceutical company developing novel small molecule therapeutics to treat unmet needs in immune-mediated diseases. Zetomipzomib, a selective immunoproteasome inhibitor, is currently being evaluated for autoimmune hepatitis. This product candidate also has the potential to address multiple chronic immune-mediated diseases. For more information, visit and follow us on LinkedIn, Facebook, X and Instagram. Cautionary Note on Forward-looking Statements This press release contains forward-looking statements within the meaning of the Private Securities Litigation Reform Act of 1995. Words such as 'may,' 'will,' 'can,' 'should,' 'expect,' 'believe,' 'potential,' 'anticipate' and similar expressions (as well as other words or expressions referencing future events, conditions or circumstances) are intended to identify forward-looking statements. These forward-looking statements are based on Kezar's expectations and assumptions as of the date of this press release. Each of these forward-looking statements involves risks and uncertainties that could cause Kezar's clinical development programs, future results or performance to differ materially from those expressed or implied by the forward-looking statements. Forward-looking statements contained in this press release include, but are not limited to, statements about the initiation of a registration-enabling trial of zetomipzomib, the clinical development of and regulatory submission plan for zetomipzomib in AIH, and the likelihood of obtaining regulatory approval of zetomipzomib. Many factors may cause differences between current expectations and actual results, including unexpected safety or efficacy data observed during clinical studies, difficulties enrolling and conducting our clinical trials, changes in expected or existing competition, changes in the regulatory environment, the uncertainties and timing of the regulatory approval process, and unexpected litigation or other disputes. Other factors that may cause actual results to differ from those expressed or implied in the forward-looking statements in this press release are discussed in Kezar's filings with the U.S. Securities and Exchange Commission, including the 'Risk Factors' contained therein. Except as required by law, Kezar assumes no obligation to update any forward-looking statements contained herein to reflect any change in expectations, even as new information becomes available. Summary of Operations Data (In thousands except share and per share data) Three Months Ended Six Months Ended June 30 June 30 2025 2024 2025 2024 (unaudited) (unaudited) Operating expenses: Research and development $ 9,583 $ 16,298 $ 21,763 $ 33,470 General and administrative 5,016 5,603 10,465 12,142 Restructuring and impairment charges - 1,482 - 1,482 Total operating expenses 14,599 23,383 32,228 47,094 Loss from operations (14,599 ) (23,383 ) (32,228 ) (47,094 ) Interest income 1,197 2,237 2,617 4,690 Interest expense (302 ) (401 ) (649 ) (801 ) Net loss $ (13,704 ) $ (21,547 ) $ (30,260 ) $ (43,205 ) Net loss per common share, basic and diluted $ (1.87 ) $ (2.96 ) $ (4.14 ) $ (5.93 ) Weighted-average shares used to compute net loss per common share, basic and diluted 7,311,032 7,284,587 7,308,360 7,282,289 Expand
